Kayla Itsines 12 Week Bikini Body Guide Circuits – FAQ & Review

Kayla Itsines, Bikini Body Guide, Circuits, FAQ, Review, Weeks 1-12

Today I started Week 13 of the Kayla Itsines Bikini Body Guide program!

I’d never thought I’d say this but I was so glad to be back doing her workouts! I know, crazy, right? But it’s true. But I don’t want to give away too much today – I’m going to save my thoughts for my review at the end of this week!

Before I move on to reviewing Weeks 13-24, though, I thought I’d share my thoughts on doing the Kayla Itsines 12 Week Bikini Body guide program and write this (rather long) post to address some the questions that I’ve noticed are most often asked about the workouts, especially on her Instagram page.

A lot of girls seem really confused about how the circuits are done in the program so I thought I’d break it down below:

Basically, each workout consists of eight different moves. In the first circuit, you do the first four moves again and again for seven minutes. Then you take a rest for one minute. In the second circuit, you do the remaining four moves over and over again for another seven minutes. When that’s up, you get another minute to rest. Then you simply repeat everything you’ve just done.

So for example: one circuit will consist of, say, 10 jump squats, 5 squats, 24 lunges and 5 burpees. So when your seven minutes begin, you have to do 10 jump squats, 5 squats, 24 lunges and 5 burpees. If your seven minutes are not up yet, you have to keep doing that set of 10 jump squats, 5 squats, 24 lunges and 5 burpees again and again and again until the full seven minutes are up. Then you can collapse on your mat and gasp for air until your one minute of rest is up and you have to start the second circuit! (By the way, the moves and reps I used for this example are slightly modified as I thought it wouldn’t be fair to Kayla to give away exactly what moves and reps can be found in her workouts. Tip: if you are curious and want a taste of what her workouts are like, check out her free workout downloads here.)

I hope that helps with understanding the circuits!

Now for a few more FAQs I thought I’d address. Some of these are questions that I had in the beginning as well and which made me hesitate over whether the Bikini Body Guide was right for me, so now that I’ve been through the entire program, I thought it was only right to share what I’ve learned! (NB: Please note that these are all my own opinions, based on my own experience of the program, and that others who have done the program might have an entirely different opinion).

Are the moves hard? 

Yes, they can be pretty tough. I was lucky because I had already spent quite a few years building up my physical fitness through running and gym classes (doing Les Mills Body Attack classes really gave me the edge here because they incorporate a lot of plyometric-based moves which is what Kayla’s workouts use as well). However, I too struggle with the workouts at times, especially towards the end as they get progressively harder. I would probably suggest just trying the first week to determine your level of fitness. If you are truly struggling, perhaps you could just repeat Week 1 a few times until you’ve built up your fitness and feel ready to go on to Week 2. Again, if you’re concerned, you can try Kayla’s free downloads and see how you feel, or practise off those until you feel confident enough to begin the full 12 week program.

I’m pretty fit. Does that mean I shouldn’t be bother with the workouts or that they’d be too easy for me?

Kayla incorporates a mix of HIIT and plyometric moves in her workouts. Again, this is all strictly IMO, but on that basis alone, I think they would be a challenge for just about anybody, no matter how fit they already were. As I had been working towards a half marathon while taking strength classes and a couple of plyometric-based classes on the side before I actually began the program, I thought I was already pretty well conditioned and did wonder if I would just be wasting money on this. But like I said before, I found the workouts really took it out of me, even if they were just half an hour long each session! I’ve also read reviews by other girls on Instagram who said they got their fit boyfriends to do a session with them and even the guys found it pretty hard.

On average, how many times can you repeat the four exercises in a circuit before your seven minutes are up?

Oooh! This one is a toughie! It really differs for everyone. Some girls are really amazing and they seem to be able to repeat the moves at least two to three times in just seven minutes. The average to me seems to be 1.5 to two rounds and that’s what I find I’m doing too. I have to admit that as I get closer to the end and the moves get harder (plus the reps get higher!), I can only manage one round per seven minutes or a little over one round. Sometimes, when I’m really struggling, I’m barely able to get just one round done!

But, overall, you shouldn’t really worry about how many times you can repeat a circuit. 

Just go it at your own pace. What I find to be much more effective is if you concentrate on getting the technique right – for example, sinking down low and holding the pose for a couple of seconds in a weighted squat or making sure your legs are as straight and steady as can be as you lower and raise them in a leg raise move – rather than concentrating on how many reps you can reel off. Feeeeel the burn!!! Sometimes, doing a move slowly and properly can actually increase the difficulty and intensity (and hence the effectiveness of the move) rather than doing it quickly and halfheartedly. Once you’ve got the moves down pat, then you can think about increasing your speed while continuing to hold your technique.

Tip: Run through each new move a couple of times before you begin your circuit.

As the moves vary from week to week and Kayla introduces different moves each week, it can help to flip to her glossary and actually try out each new move a couple of times before you begin the workout. That way, you won’t waste time when your seven minute interval actually begins and you’re stopping and squinting at the page and going, “Wait – what? Where am I supposed to place my knee again? Kayla, is that even physically possible??!!??” (Yes, I have been guilty of this!)

What sort of equipment do you need?

See here for my post on what equipment you need for Kayla’s program and what substitutions I made!

Again, go at your own pace – and don’t worry if you have to pause to catch your breath.

Sometimes, the moves just totally wear me out and instead of waiting for my one-minute break, I pause for a couple of seconds in between moves to snatch a quick drink of water and to catch my breath. I try not to do it too often and I try not to let myself pause for too long because, really, the one minute in between circuits is your actual proper break. But sometimes, when the moves are really hard or the reps are really high, taking those couple of seconds to catch your breath and regroup really does help, so don’t worry about pausing if you really have to – just do it and then get back into it as quick as you can before those seven minutes are up!

Managing high reps:

As mentioned earlier, the reps for some of Kayla’s moves get progressively higher as the weeks go by. My problem with circuit-type workouts is I don’t often enjoy repetition – I find it quite boring and mentally challenging. I know that physically I can do it, but mentally accepting the fact is another thing. On one or two occasions, I do find myself having instead to break down the reps in order to complete the move.

For example, in one particular circuit, we have to do 50 reps of one particular move. It’s not a particularly hard move but when you have to do 50 reps of it, it can be a killer! I got really bored and tired of doing those 50 reps so I decided to break it down. I would do 10-15 reps of that first move, then I’d go on to the second move in that circuit. When I’ve completed the second move, I’d do another 10-15 reps of the first move again. Then I’d do the third move, followed by yet another 10-15 reps of the first move, and so on with the fourth move. I find that helps a lot!

Also, sometimes when you have to do reps of a particularly hard move, I find it easier to tackle it when I’ve broken down the reps into smaller sets. Take, for example, having to do 15 reps of a decline push-up (so hard for folks like me with zero arm strength!). Just thinking about doing 15 reps of decline push-ups kills me. So I break it down once more. I do five decline push-ups in a row, then I stop and let myself catch a breath for a few seconds. Then I do five more decline push-ups and I stop for a few seconds’ rest again. Finally, I do the last five decline push-ups and I’m done! Breaking it down into smaller sections definitely helped me to see it as a doable goal and to get it done without (too much) whinging and cringing and hand-wringing first!

What if I have a really crap week or couldn’t complete all the workouts in one week? 

Sometimes a bad week happens. Maybe you’ve been really, really busy with work and social commitments. Maybe you’ve had to take a trip out of town and couldn’t bring your dumbbells with you (Maybe your family threatened to throw your dumbbells into the sea if you brought it along on that mini-cruise they’ve been planning for ages). Maybe you’re just feeling pretty sluggish and burnt-out. Maybe you’ve been sick. Or maybe this new week of workouts has just been really super hard and now you’re feeling a bit disheartened because you don’t feel you might have done it as well as you should have.

But, hey, that’s part of life. Obstacles and illnesses and the need for an occasional break will happen, and the really important thing is not to beat yourself up over it. I’ve had weeks where I’ve been super sick and just could not face working out – could barely face even getting out of bed just to get a glass of water. When I got back into the program, I found my fitness level had dropped considerably (all that lying around on beds and sofas wrapped in shawls like an invalid out of an Agatha Christie novel while constantly sneezing and hacking certainly doesn’t help build endurance and strength!) and I wasn’t as strong as I once was in my workouts. I think at that time I was in Week 10 and I was super disappointed because I was only a few weeks away from finishing. I think I had to repeat Week 10 a couple of times before I was finally able to fully complete it. So I didn’t get to do it as I’d like to – but, hey, I still did it! What I’m trying to say here (in a very longwinded way) is if you have to miss a week or repeat a week, don’t beat yourself up over it. What’s important is to give yourself the break you deserve, then get right back into it in the very next week!

Okay, I think that’s about it! If I think of anything else I’ve missed out, I’ll add it on later or in a future post! I hope what I’ve written here has been helpful! And finally, if you want more insight into how I found the program, check out my week by week review, the list of which can be found here. Good luck! 🙂


    • MarilynChin

      Hi Julie! Welcome to the BBG! It sounds like you’re doing it right. The only thing I would suggest is you do Circuit One in the first seven minutes, then Circuit 2 in the next seven minutes, then return to Circuit One for the following seven minutes and finish up with Circuit Two. So you would alternate between the two circuits. That seems to be what Kayla recommends! As for how many times I repeat the four exercises in 7 minutes, I just keep doing them over and over again until the 7 minutes is up. Hope that helps! 🙂

      • Jenny

        Hi! I just wanted to ask abou what kayla meant when she said on page 18 where she says that we can not donor ethan two sessions of resistance training and/or cardio training per day. What is she trying to say? And will you still get the same effects though, if you use dumbbells instead of a medicine ball.

        • MarilynChin

          Hi Jenny! What Kayla meant was you shouldn’t do both resistance training and cardio on the same day. So if you’re going to do resistance training on Monday, do your LISS on Tuesday and so on. I think the reasoning behind this is so you don’t overdo it in one day. And I’ve never used a medicine ball, I’ve always just used a dumbbell and it’s worked fine for me 🙂

  1. S

    This post is extremely helpful! Thank u!

  2. Carla

    Hi! Thanks for your post, it´s very interesting. But I have one question and I really hope you can help me. In page 16 it talks about the circuits and how to do them. My question is: are we supposed to just train 28 min a day? Because it seems she recommends one day of LISS and one day of HITT (page 15) in one week. Thank you so much in advance!!

    • MarilynChin

      Hi Carla! That’s right, just 28 minutes a day for the resistance-based circuit sessions and for the LISS, I think it’s about 30-45 minutes a day. So you’ll be doing three days (Mon, Wed and Fri) of 28-minute resistance-based circuit sessions and three days of either LISS or HITT cardio sessions on the alternating days. 28 minutes sounds short but trust me, you will be glad because those exercises will kick your butt!

      • Carla

        THank you so much for your response. I’m starting Monday 🙂 I’m nervous and excited ! Can’t wait.

      • Erin

        Hi, I’ve just started BBG!
        Do we do the resistance based circuit training 3 days in a row? Or do we alternate between cardio and resistance e.g. Mon- circuit, Tues- LISS OR HITT, wed- circuit, thurs-LISS OR HITT, fri- circuit. Etc.

        • MarilynChin

          Hi, Erin! Apologies for the late reply, I’ve been away for a while due to personal reasons. Yes that’s right, you would alternate the circuit training days with cardio days. 🙂

          • aisha

            hi! I had a question on a similar note. So I was on week 2 wednesday (abs and arms) and i felt a bad pull on my left ab muscle. I immediately stopped the exercise as I knew that wasn’t good. Instead I did LISS wednesday and thursday. So a total of 3 LISS sessions in a row (tues,wed, thurs) to give my ab muscles recovery time. Is it ok to do 2 resistance trainings (wed and fri on fri and saturday) and complete the week? or would you recommend repeating the entire week 2 and doing it as alternate sessions of LISS and resistance.

          • MarilynChin

            Hi Aisha! This question is probably best directed to Kayla herself as I am not a professional trainer and might give you the wrong advice. So sorry!

  3. Shannon

    Hello 🙂 your post is amazing and it really helped me but i just have one question.. Kayla also has her H.E.L.P eating guide… however i am able to afford just the BBG.. can i still get results by just doing the workouts without doing having the eating guide??

    • MarilynChin

      Hi Shannon! Thank you, I’m glad you like the post! You can still get results with just the BBG – I definitely did, though I think I would have seen a bigger change if I had also followed the HELP guide at the same time. However, if you can’t afford the HELP guide, I don’t think you really need to worry – you could probably just manage on your own by sticking to a healthy diet – i.e. proper portion sizes, eating a balanced meal of fruits, vegetables and protein meats (like fish and chicken) with low carbs and whole grains, cutting out all or most pre-packaged foods, sugary drinks, chips and chocolates, having just one or two cheat meals a week, etc. I recommend starting the BBG and just eating healthily on your own and see how you go for the first six weeks. In that time, you could save some money and by the end of those first six weeks, if you’re not happy with the results so far, you could maybe think about buying the nutrition guide then. Hope that helps!

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  5. Sophia

    Hi, thanks for the informative post! I’m currently on week 5 of the BBG and am loving it 🙂 one question I had and can’t seem to find the answer to anywhere, would love to hear your thoughts on it: say you did Circuit 1 and you managed to get through it 1.5 times. When you go back to it the second time, do you start where you left off (i.e. exercise 3) or do you start again from exercise 1?

    • MarilynChin

      Hi Sophia! I start again from exercise 1 🙂

  6. Diane

    I am prone to muscular legs I really want to lean out. Will I bulk up? thanks

    • MarilynChin

      Hi Diane! I don’t think so. I was pretty happy with my results after the 12 weeks and I didn’t notice any added bulk in the leg area, though I was more focused on my core area then. I also really enjoyed her leg workouts (which is usually on the Mondays during the program) because she had a lot of great exercises for legs.

      If you’re just looking to get lean legs, before I did the BBG, I was training for a half marathon plus doing one or two Les Mills Body Combat and Body Attack classes a week and I noticed then that doing lots of running plus these classes gave me really lean legs. I think I was happiest with my legs then. I hope that helps!

  7. Sarah

    hello, I just started BBG today and I find it really hard and challenging to finish the first round of the two circuts. It felt impossible to do the second round. I was wondering, would it be okay if i do one round 1 of the 2 circuts in the morning and the second round of the 2 circuts in the afternoon? or is it more effective doing them at the same time?

    • MarilynChin

      Hi Sarah! I’m not sure about this – I think it would be more effective doing both rounds at once; however, splitting them up in the morning and afternoon would still be better than not doing anything at all! Please keep in mind, though, that I’m not a professionally trained fitness trainer like Kayla so I can’t really answer your question!

      What I can suggest is maybe you could spend a few weeks ‘prepping’ by splitting the rounds (First round in the morning, second round in the afternoon, just as you were thinking of doing), or just doing Circuit 1 and Circuit 2 without repeating a second time. Keep doing this to build up strength and endurance and get used to her type of workouts until you feel confident enough to tackle the whole program.

      Some girls on Instagram have mentioned that when they get to a week they find particularly tough or which they’re unable to complete, they will simply repeat the week a couple of times until they’re happy with their progress before moving on to the next week.

      Don’t feel discouraged if you can’t get through both rounds – it is a pretty tough workout but that’s why it’s so effective 🙂 just do what you can, slowly building up as you go along, and if you keep persisting, you will see the improvement in your body and strength!

      I hope that helps!

  8. Pauline

    do you know which heart rate would be best when doing the wourkouts? I’m not sure about aiming to 60%-70% or 80%-90%.

    And the other thing I was wondering about my nutrition. I purchased the HELP guide but I kind of don’t follow it one by one. I don’t eat any meat or fish so it’s recommended to eat quite a lot of beans/lentils. I’m supposed to eat so much of these which I really can’t. Do you think I will still see any results?

    Did you also do the Pre-Workouts? Do you think they help? Because I’m in week three of the Pre Workouts and I don’t think they will lead me to any results.

    Thank you for your help!

    • MarilynChin

      Hi, pauline! I’m afraid I don’t know about heart rate as I don’t measure that. I didn’t follow the HELP guide either though I purchased it. I think as long as you eat a healthy balanced meal with good portion sizes, you’ll be fine. With pre-workouts, I didn’t do any of that because I was already used to doing the types of exercises she incorporated in her workouts. But if you’re not used to the workouts, I would suggest trying the pre-workouts first and slowly building up from there.

  9. Diana

    Hello 🙂
    I read the book but i still can’t understand why it only has Mon, Wed and Fri on it. Maybe that’s because my main language is not english and someting may be lost in translation for me.
    We only exercise these 3 days? I can’t quite understand. If you could help me with this it would be great. Thanks 🙂

    • MarilynChin

      Hi Diana! Sorry for the late reply, I have been away from this blog for a while due to personal reasons. You would probably be doing three days of circuit trainings alternating with LISS Days.

  10. Lavinia

    Hi! Your post was extremely useful and I finally got most of my doubts answered (: But there’s still one single doubt:
    I am quite an athletic person and, today (Week 1, Monday) I started Kayla’s BBG program and managed to do each circuit about 3.5 time each. But! …I forgot that each circuit should be repeated twice. Considering that the usual amount of times a person repeats the four exercises in a single circuit is about 1-2 times on average… Can I count today’s workout as if I repeated the two circuits “twice”, as it is supposed to be? Should I repeat it, this time the right way? Or should I just go on with the next workout sessions?

    Thank you for your time!

    • MarilynChin

      Hi Lavinia! Sorry for the late reply, I have been away from this blog for a while due to personal reasons. I think you can just go on to the next workout sessions 🙂

  11. Gabby

    This post was very helpful! But, I don’t understand where the LISS and HIIT comes in… I understand the way you do the circuits, but do we set another time a part to do LISS (power walking)? And when and how many times do we do it?

  12. Serena

    Hi! Just wanted to say thanks for this post. I’m at Week 8 of BBG, but was stuck on Week 7 for the two previous weeks due to exhaustion and over committing myself to squash and work. I am just restarting Week 8 now, and as you mentioned, am feeling much weaker, slower and lethargic after only 2 weeks off (even with minimal workouts and squash within this time). It’s great to remind myself I can still finish this and hopefully get the results I’m after as seeing things go backwards has been more than slightly depressing!

    • MarilynChin

      Hi, Serena! I’m glad you liked the post and hope it’s been useful! I’ve felt that dreaded slump before too. Sometimes it’s good to take a week off to rest or even to repeat a week. And I totally agree that sometimes you wonder if you will ever finish the full 12 weeks but it’s all about persistence and the feeling when you get to the 12-week mark is so, so good 🙂 it might take a little longer than others and maybe even a few more weeks than just 12 if you want to take a week off to rest or repeat, but at the end of it, it is totally worth it 🙂 best of luck with it!

  13. stephanie

    Im on day 3 of the BBG! I am so unfit so I’m struggling, I was wondering if its not to personal to post pics of how much you changed in the 12weeks? I find the seeing people in the same boat as me doing the BBG seeing their transformation helps me to gain inspiration and motivation not to give up when its all too hard!
    I really want to change my body!

    • MarilynChin

      Hey, Stephanie! Don’t lose hope, it is pretty tough, especially if you’re not used to it. Just take it easy and do what you can at the beginning and slowly work your way up. Don’t feel bad if you need to repeat the first week or two a few times before you’ve managed to build up your endurance and fitness. Persistence is the key! I’ve posted a few personal pics of my changes here, though I don’t have week to week ones. Sorry! But you can find lots of transformation pics from other girls through Kayla’s Instagram page too. Hope that helps and sending you lots of good luck and encouragement!! 🙂

  14. Diana Bandura

    Thanks for the post, it cleared some things up, well i hav a question. Would it still work if i only do the bbg? And do you have to skip a day, or should i do it everyday?

    • MarilynChin

      Hi Diana! I think it’s up to you – I would recommend following her guide exactly for what to do each day – and remember, Kayla does incorporate rest and recovery days in her guide so make sure you follow those. But if you’re feeling particularly tired and in need of a day off, go ahead and take a break. The best thing would be to listen to your body and do what it tells you to.

  15. MARA

    Hi Julie!
    You’re post really cleared things up for me, thank you for that!
    I am still a little confused on the HIIT and LISS parts.
    How do you do them? Besides the 3 days of workouts, do you spend another 3 days doing cardio sessions? :/
    I’d really appreciate if you could explain how/ what to do during those lessons. Thank you in advance!

    • MarilynChin

      Hi, Julie! So Monday, Wednesday and Friday will be your HIIT days and on the alternate days you will do the LISS, which is your cardio days. Hope that helps!

  16. Jacqueline

    Hi I’m planning to start BBG soon but am trying to understand how the weeks work. The circuits are divided into Week 1 & 3, Week 2 & 4, Week 5 & 7 etc. Does it mean for the first week, you do the circuit for Week 1 & 3 workout sheet and for the second week, you do Week 2 & 4 workout sheet. So on the third week, you go back to Week 1 & 3 workout sheet again and finally the forth week you do Week 2 & 4 workout sheet again?

    • MarilynChin

      Hi Jacqueline! Yes, that’s right!

      • Jacqueline

        I’m on Week 8 of BBG 1.0 now and read somewhere that from Week 9 onwards, we gotta start incorporating HIIT. Do you mind sharing how often do you do HIIT and what work out do you do? And also what’s your max heart rate when you do HIIT? My MHR is about 160 bpm when I sprint on the treadmill. I saw many BBG girls’ IG post where their MHR is like 180-190 bpm! Was wondering if I haven’t given my all lol

        Btw, does 30:30 HIIT means you warm up for 5 mins, sprint for 30 secs and slow down to moderate jog for 30 secs and repeat that for 5-6 times (for a full 15-20 mins)? Can the skip out of the treadmill for 30 secs for recovery or do you have to go on a moderate jog still….?

        • MarilynChin

          Hi Jacqueline! I don’t actually measure my heart rate. I just go by the speed level on my treadmill. I usually run as fast as I can (between 10.5 – 12.5), then slow down to either a moderate jog of about 8.5 or a 6.5 or 5.5 walk, depending on how I feel. Or I just do running drills in a park where I ran as fast as I can, then slow down, then sprint again. I don’t actually measure it, though!

          • Jacqueline

            Thanks for replying! How often do we have to incorporate HIIT? I’m really dreading it..lol

          • MarilynChin

            I think Kayla mentioned it in the BBG guide…. I just followed the way she prescribed it in her second guide 🙂 HIIT is a bit like her seven-minute workouts, they’re really full on but over quickly!

  17. Erin

    I’m in week 3 and I’ve been exercising regularly for a few years now. I’ve noticed that my muscles were sore the first week and half, but this week, I’m not really sore the next day. Has this happened to anyone? Any tips? I am pretty sure I am doing the moves accurately and I generally go through each circuit 2 times.

    • MarilynChin

      Hey, Erin, I don’t know if I can give you a proper science-based answer to that! All I know is that this has happened to me too – some days I’m a lot more sore than others. Sometimes it might just be because your body’s a lot more used to the resistance-based exercises than it was at the beginning of the training program. Or perhaps you could be stretching and foam rolling a lot more now as that also helps with soreness? Might be good to e-mail Kayla or check with a physio on this – they might be able to give you a more accurate answer on this!

    • Melissa

      Hey Erin, Yesterday was my second day of the first week and today I’m not sore. After the first day I wasn’t sore in the morning but after working out and doing cardio I was really sore.

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  19. Jen

    Hello I’m just starting BBG and am still having trouble understanding. What if I can’t finish all four excerises in 7 minutes, but only two? Like if it takes me 7 minutes to do 50 squats and 25 lunges And I don’t get to the next two excerises, do I start with the two I didn’t get to the second time around or start all over the second time around to try and complete all four? Thanks

    • MarilynChin

      Hi Jen! I’m not sure where you’re getting the 50 squats and 25 lunges from. Most of Kayla’s reps are usually between 15-30 reps for each move so you might want to check on the number of reps you are doing.

      • Aimee

        The very first workout has 15 squats, 24 lunges, 50 skipping. That must be where the confusion is, nether the less this is a serious question, would you mind answering it so us very week beginners know what to do in this situation! I’ve just been continuing with the whole workout even if I can’t do it in 7 mins, but should I be doing a different way? Thanks!

        • MarilynChin

          Hi Aimee! I would just try to do as much as possible in each seven minutes. You will find as time goes by, your fitness levels will increase and you will be able to do so much more in each seven minutes. And since Kayla repeats workout weeks, by the time you roll back to Week 1, you’ll find you have improved so much! Just keep doing what you can in each workout and don’t give up – with fitness, I find a lot of it is persistence! For weeks, you might not see any difference and be wondering, “Why am I even doing this?” Then suddenly, one day, you’ll find yourself getting fitter and doing things you’ve never done before and really surprise yourself! Just don’t give up 🙂

  20. Stephanie Marlborough

    Hi I purchased kaylas guide and her nutrition too. I’m currently a dancer working as part of an entertainments team where I do allot of sport activities in the day. I also do four high intensity 45 minutes dance shows per week. My level of exercise already should mean I should be in good shape but due to a bad diet before I’ve lost muscle definition and gained body fat which has left me uncomfortable with my image. I gained two stone and I’m only 5’4″. I’m currently on week three of the guide and am only doing the circuit training as I don’t have enough time or energy to perform the LISS at the moment. Will the guide still work for me because obviously the level of exercise is hard but it won’t be a shock to my system unlike other women who may not have exercised before. What are your thoughts? I really want to get back in shape.

    • MarilynChin

      Hey Stephanie! Sounds like you’re already pretty fit! 🙂 Yeah, if you’re already doing four high intensity dance shows a week, that would probably work as an alternative for your LISS! I find the circuit training really helped me with gaining definition and strength. I think her circuit training workouts would still help you as those exercises would work your body differently from how dance, which is mainly cardio, would. And I was going to suggest her nutrition guide as well since you mentioned you weren’t happy with how your diet is affecting your body but I noticed you said you already have bought it! Good luck with it! 🙂

  21. Anna

    Hello,I’m just starting BBG and am still having trouble understanding. What if I can’t finish all 4 excercise in 7 minutes, but only 2?
    Do I start with the 2 excercise I didn’t get to the second time?
    Or start all the excercise the second time around to try and complete all 4?
    And if i still can’t complete all the 4 excercise but 7minutes already end,would that be ok? ( i don’t lose hope anyway,i know i can do all the excercise in 7minutes someday..but right now,i’m just confused)
    Thankyou so much

    • MarilynChin

      I’m not too sure about this one, Anna, I think the best person to ask would be Kayla herself! I’d recommend e-mailing her with your question.

  22. Ana

    Great article! I’m looking to start these workouts but have never found the answer to the question: what do you do after you finish the second guide? Just keep repeating it for eternity? Or are there other options? Thanks!

    • MarilynChin

      At the moment, I think Kayla only has the two guides! I guess you could repeat them for now or just mix it up between the two guides each week. For myself, I was looking to switch up some more so now I’m doing a combination of Les Mills classes and running, but every now and then when I’m looking for a quick workout, I pull out one of Kayla’s guides! I guess it all depends on what you want to do after 🙂

  23. Ruby

    Hey I’m just about to start bbg; but I’m just trying to make sense of it all first before I get into things! (plus I need to buy some equipment!) but when you do say circuit 1 and keep repeating the moves until 7 minutes is up, and then do the same for circuit 2. do you go back and do that again with circuit 1 and 2? like how many times do you have to complete the 7 minute circuits? And on the booklet it says Monday week 1&3, so do I do that on monday of week one? then when it gets to say the second week; do I have to refer to the week 2&4 circuits? I’m just getting a little confused! (I will be getting a journal to put in timetables, and keep track etc.) Thanks, this post helped me though! 🙂

    • MarilynChin

      Hi Ruby! Thanks, I’m glad this is helping you! Yes, you are perfectly right – you start off doing circuit one and then keep repeating the moves until the seven minutes up, then do the same with circuit two. Then repeat as above and you are done! It doesn’t matter how many times you have to complete the circuit in seven minutes, just keep doing as much as you can until your time is up.

      Also, yes, she repeats the weeks alternately so in Week One, refer to the exercises in Week One, then go on to Week 2, and in Week 3 you repeat Week One all over again. Then in Week Four, you repeat Week 2’s circuits. It’s great because when you repeat the exercises, you can see how far you’ve come since the first week! Hope that helps 🙂 Good luck!

  24. RG

    great blog! congrats!
    regarding weeks 12-24 of BBG, can I repeat the resistance training circuits twice a week? Can I repeat the same arms, legs and abs circuit 2 times a week (for instance legs: monday and thursday; arms: tuesday and saturday; abs: wednesday and friday) ? This while adding 2 days of cardio HIT and LISS to this routine?

    • MarilynChin

      Hi RG, I’m not quite sure what you mean. I would probably just stick to doing exactly as Kayla instructs in the guide.

  25. Samantha

    hey I’m up to the 4th week and I just found out I’ve been doing it all wrong, should I start all over again?? I haven’t been doing any of the LISS workouts and I never put a 7 minute timer on the circuits, so I just did the first and second circuits all together… what should I do?

    • MarilynChin

      Hi Samantha! I think it’s up to you, really! If you feel you’d rather go back and redo the first four weeks, go ahead. But if you feel up to tackling week five with LISS and timer, then do that instead! If you feel like it’s too much, then just go back to week one and slowly work your way up again. I think the most important thing is to listen to your body and what it tells you.

  26. Daniela

    Hi, I’m Daniela from chile (sorry if my English is not so good), thanks for the blog really helps me ☺️ I have a question, I had missed almost two weeks so I don’t know if I have to start over or continue in week 7


    • MarilynChin

      Hi Daniela! Like what I told Samantha below, I think it’s up to you and how your body feels. As you’ve already come so far, though, I’d suggest just continuing in Week 7 but to take it easy as you don’t want to strain your body after two weeks off! You can always do an easy relaxed version of Week 7 to ease your way in, then repeat Week 7 with full intensity, then keep on going from there. Also, please just keep in mind, this is just my opinion based on my experience with the BBG and that I’m no qualified fitness expert! 🙂 and p.s. your English is great! 🙂

  27. Emma

    Hi! I was wondering what happens after you complete the first 12 weeks. Do you start the entire guide over?

    • MarilynChin

      You could do that, Emma, or you could start her second BBG, which comprises Weeks 13-24!

  28. Caitlin


    I just started I’m on my second week but I hve a problem with getting way to sore, so I’m unable to do the next day or next circuit day, is this normal for people to get incredibly sore muscles? I start to cramp up as soon as I start to do the work out even though I I’ve drunk plenty of water and have warmed up an stretched

    • MarilynChin

      Hi Caitlin! I do get pretty sore muscles after certain workouts in the BBG, most usually after leg day workouts! However, if you feel too sore to keep going, maybe you could cut down on the intensity of the workouts or maybe just try doing half the workouts in the first few weeks until your body starts to get used to such high-intensity workouts. As for cramps, I’m not sure what I can suggest as I’ve never experienced them during the BBG before. Might be a good idea to query Kayla herself on this as she would be the best person to help you out there. Good luck!

  29. Jess

    Hello! This is a really awesome blog post. My friends and I recently started BBG and I thought your post was really motivational. I even sent the link to them. Thanks so much. You answered a few things I was curious about.

    • MarilynChin

      Aw, thanks, Jess! So glad you liked the post 🙂 good luck with the BBG!

  30. KD

    Hi, great post – quite informative and extremely useful!

    I started BBG and continued till week 6 when I realised that I wasn’t really doing justice to the program. I recommenced BBG and I am back at week 6! I just realised that I have been incorrectly doing the circuit training by merely adding more reps to the exercises and finishing my workout in 30 minutes by doing both the circuits! So, essentially, it’s both circuits in 30 minutes (give or take 10-15 minutes) with more reps of each exercise.

    I am really quite disappointed and a bit concerned having lost out on around 6 months of exercise and the results haven’t been that spectacular either. I guess I just completely overlooked the 7 minutes/ 28 minutes point of BBG.

    What would you recommend now? Should I start BBG all over or complete BBG now in a proper fashion?

    Once again, thank you very much for such a superb post!

  31. KD

    Sorry, one more question – I am having a hard time getting rid of lower body fat or the “pooch” as it is popularly termed. In your experience, having done BBG, does it actually go away?

    • MarilynChin

      Hi KD! I’m so sorry it has taken me ages to get back to you on this – as I have been on a bit of a blog hiatus all 2015 (soon to be back up and running in 2016!) I think it’s up to you if you want to start BBG all over again or if you’d rather just go forward from where you are. If you haven’t already done so, how about restarting the whole BBG in 2016? I think Kayla Itsines gets everyone together to restart the BBG in the new year so you could even follow along with her! She did it in 2015 and I’m not sure but she might do it again in 2016! Just check her instagram 🙂 it could be a good way to begin 2016! As for the lower pooch, I feel you on that! The BBG will definitely help but you also need to watch what you eat as well. Sadly, the saying ‘abs are made in the kitchen’ are all too true! As long as you eat plenty of fresh food and vegetables and keep your portions sensible, you should be all in the clear 🙂 Hope that helps – and it wasn’t too late a reply! x

      • KD

        Thank you so much for your response! I love your blog!

        This past month has been hellish! I have lost all my abs definition and have put on quite a bit of weight as well.

        I agree on restarting BBG in 2016 with proper equipment and greater focus!

        Sadly, my consistent diet doesn’t seem to be helping with the lower pooch and I can’t wait for the day I am completely rid of it!

        Once again, thank you for your reply!

  32. Innes Taylor

    I found this really helpful, thank you! Planning on starting BBG tomorrow and have been getting pretty apprehensive, but this answered lots of my questions and was really reassuring.

    • MarilynChin

      Thanks, Innes! Glad to be of help 🙂 good luck with the BBG!

  33. Shauna

    Hi! I just downloaded the app and did my first day today! Your rep/circuit answer helped. I was so confused, done with each circuit with about 3 minutes left! However, if it’s 3 HIIT 3 LISS 1 rehab and 1 rest, that’s 8 days! How does that work? I also do other workouts like boxing and yoga. How do I make that fit too?

    • MarilynChin

      Hey Shauna, no worries! Just remember, when you’ve finished the circuit, you’re meant to repeat it until your seven minutes is up 🙂
      Also if you want to incorporate boxing and yoga, I’d suggest replacing your LISS with boxing as boxing is a cardio workout and that’s what LISS is meant to be, and maybe doing yoga on your rehab day. I can’t remember right now, but I think rehab and rest is done on the same day. Maybe just have a quick look at the guide to make sure!

  34. Katelyn

    I just downloaded Kayla’s app and alittle confused on what I am supposed to do each day. For Example the Resistance, do I do Legs, abs, and arms everyday, or just choose one of the 3 one day a week?


    So basically im just working out Mon-Friday alternating Resistance and LISS?

    • MarilynChin

      Hi Katelyn! You’re supposed to do the circuits on Monday, Wednesday and Friday, and LISS on Tuesday, Thursday and Saturday. So, for example, on the first week you do Legs on Monday, Arms on Wednesday and Abs on Friday. On Tuesday, Thursday and Friday you perform LISS. Sunday will be a rest and stretch day. Hope that helps!

  35. Stephanie

    Hi BBG girls!
    I started the program but the first day I felt nausea and wanting to throw up, is this normal?

    • MarilynChin

      Hi Steph! I know that sometimes when I’ve pushed myself really hard while working out, I do feel a little like throwing up. I don’t know if your nausea is due to this, though. As I’m not a health or fitness professional, I suggest you e-mail Kayla about this and also consult a doctor and maybe cut back on the intensity of your BBG workouts for now and see how you go. good luck!

  36. Jenny

    I will burn the belly fat if I do this program?

  37. Jenny

    I read your post and its very helpful for me and Im about to start the bbg program but i have a question: It doesn’t matter if I have belly fat? I want to lose weight but I don’t know if the resistance training is going to help me losing weight or make the fat hardens if you know what I mean.

    • Jenny

      Sorry for the questions haha is just that Im a little bit dissapointed and is kinda hard to think the appropiate words to make these questions cause this is not my main language. What Im trying to say is that many people tell me that I should start doing a lot of cardio before I do any other exercise if I want to lose weight and then I can start doing resistance or weight training to shape my body . What do you think about this? The bbg program its going to help me losing weight? I don’t know if my body fat will hardens if I start doing the resistance trainig and the LISS and HIIT sesions considering, of course, that Im eating clean. Hope you can understand me and thank you very much!

      • MarilynChin

        Hi Jenny. Glad you found the post helpful! BBG is a combination of cardio and weights so you will lose weight and shape and tone at the same time. I’m not too sure though what you mean about the body fat hardening. Good luck with it!

  38. Erikkkaa

    Great post found allot o answered questions through t th e comment I j u st dud see no one ask this. For the days she instructs to do LISS can u do running intervals instead I find the the circuits and LISS to easy what my qwestion mainly is do people usually do other things with the program guide. Like leg day after the circuit can I still perform other things like running and cardio or more strength training lol

    • MarilynChin

      Yes, if you feel you want to do more, go ahead! I used to run for my LISS instead of walking.

  39. monika

    hi i just gone through the entire post, great post answered many questions of mine. I have a query, that i am on week 11 now and i want to know once i will complete this entire 12 weeks guide then i have to back to week 1 to week 12 again for continuing my exexrcise as i feel the workouts getting tough towards the end so if i go back to week 1 again, i may loose my stamina which i build during week 9 to 12. Please reply soon.Thanks in advance.

    • MarilynChin

      Hey Monika, that’s no problem, Kayla has a BBG 2 covering Weeks 13-24 for those who have completed Weeks 1-12!

  40. Ashley

    Thanks so much for the helpful information. I’m considering trying out bbg by buying the Sweat with Kayla app. I enjoy going to Zumba classes Monday and Wednesday evenings as well as Boot Camp Tuesday and Thursday evenings. I was going to do my LISS workouts as runs on Tuesday, Thursday, and Saturday mornings. I plan on doing the circuits Monday, Wednesday, and Friday mornings. I have been physically active with all of those classes and running, but do you think my body would be worn out by adding those circuits to my schedule or should I cut something out?


    • MarilynChin

      Hey Ashley! I would suggest just trying the first two weeks of BBG or so and seeing how you go. If you feel you need more of a challenge, then go ahead and add your other activities on top of the BBG. Otherwise, just stick with the BBG. The best thing to do would be to listen to your body and add on more or less as you go along according to how you feel. Hope that helps!

  41. Georgia

    Hi there,
    im up to week 5 of bbg but i dont have any weights as of yet should i still continue on even though i dont have weights yet?

    • MarilynChin

      Hey Georgia this is something you’re probably better off asking Kayla instead of me. You could continue on, though I don’t think you will see as great a result as you would with weights. I advise you to send Kayla an e-mail and ask her!

  42. Olga Gil

    I just started the challenge and I noticed how there’s an example to spread across the week, so I got confused I thought they’re only three times a week isn’t it? since its broken down as M, W, and Friday. I started to think maybe I got it wrong… I don’t know..

    • MarilynChin

      Hi Olga. If you look at the example, you’d see it’s circuit days on Monday, Wednesday and Friday, and then LISS (low impact cardio) on the alternate days.

  43. Mima

    Thank you for the post, you all help me with questions and answers. I just finished 2.0 bbg and I feel great. My changes are not so big, but I hope I’ll see them soon. My question is…is it big deal if I have, beside bbg, my fitness class, something like functional, tree times a week?

    • MarilynChin

      Thanks, Mima, I’m glad you found the post helpful! Congratulations on completing the BBG! I’m not sure I understood your question, though, did you mean you wanted to do a fitness class alongside the BBG? My suggestion would be to just listen to your body and see how you go. If you start to tire, maybe pull back on something. Otherwise, if you feel fine, just keep going!

      • Mima

        Thank you a lot for an answer. 🙂 Again, very helpful! I’ll keep reading your post. You never know what you may miss! 😉

  44. Alyssa

    Hi! Just starting BBG and had a quick question.. I’m really into getting my steps in each day, would walking say 30 to 40 mins a day on top of the Circuits do anything to detriment my workout? Is this something that you would not recommend? I sit at a desk all day and really just want to make sure I am being active, but I really want to have success with BBG also. Thanks!

    • MarilynChin

      Hey Alyssa, steps should be fine. Kayla actually recommends alternating circuit days with LISS (low impact cardio) days so your steps should fit right in!

  45. Eresha mendis

    Hello , I just started doing bbg. But I didn’t know about the 7min. So I completed the 2circuits in one go.
    So my question is 1) do you have to do circuit 1 for 7min then take a break and do the circuit 2 for another 7min?? So altogether the whole circuit 1+2= 14min ??

    2) do I follow the guide as it’s written eg: Monday /Wednesday/Friday or do I do any other exercises during Tuesday/Thursday??

    I am sorry if these questions are silly but I am bit confused

    • MarilynChin

      All good, Eresha! Yes, you are right, but then you have to repeat it again. So for the first 7 minutes, you do Circuit 1 – and if you finish the circuit and your 7 minutes isn’t up yet, you have to keep repeating the exercises until your time is up. Same for Circuit 2. And THEN you repeat the whole thing over again. So it will take you 24 minutes to complete, not including your 1-minute rest time in between each circuit. So= Circuit 1 for 7 minutes. Rest 1 minute. Circuit 2 for 7 minutes. Rest for 1 minute. Circuit 1 AGAIN for 7 minutes. Rest 1 minute. Circuit 2 for seven minutes. Finish! And you’re supposed to do LISS on Tuesday and Thursday. Check your manual for LISS – it’s fas walking for cardio!

  46. Ane

    Hi, my best friend and I have just complete the first 4 weeks of BBG and are entering week 5 😉 so proud ! I have read somewhere that now we need to incorporate more cardio sessions in the morning as well.. apart from everything we are already doing.. Is this correct? or does the program remain the same 3 HIT and 3 LIT ?

    love your blog!

    • Anuja

      I would also like to know the answer of what ane has asked.. Someone plz rply if they know it.. Thanku:)

    • MarilynChin

      Hey Ane! So sorry, I didn’t realise I missed your question! No, you don’t need to incorporate more cardio sessions. 3 HIT and 3 LIT is enough! 🙂 you don’t want to push yourself too much!

  47. sophia

    I’m in week 7 and I know you’re only suppose to do 3-4 sessions of LISS cardio but could I add in HIIT cardio. like two days of Liss and 2 days of HIIT cardio?

    • MarilynChin

      Hi Sophia! I think this question is probably best directed to Kayla herself as she could tell you whether it’s okay to modify it that way. Personally, I think you should be fine, as long as you listen to your body and don’t overdo it!

  48. Saffron

    Hi!!! Just started BBG! A quick question regarding the nutrition side of things – so Kayla gave us “example” food diary days and I kind of don’t have the money to keep buying different foods! So for the past week I’ve been eating the “day 1” example every day! And when I run out of all of that food I’ll move on to a different day and I’ll probably stick with that day for a week or so too. Does anyone else do this? Is this something I shouldn’t be doing? I’m a student so money is pretty tight! But I want the best results so I will do whatever! Even if it means changing my food everyday! Thank you so much! Saffron

    • MarilynChin

      Hey Saffron, I didn’t actually follow her nutrition guide while I was working out. I think as long as you eat fresh, healthy food (i.e. not packaged food full of preservatives and additives), you’ll be fine 🙂

  49. Melissa Ortega

    Hi 🙂
    Just wondering is that agenda you have part of the BBG workout program? I recently downloaded the app and will begin my workout today – the 7 day trial. Hopefully I like it these next seven days and I can continue. I’d love to have something like that in hand where I can look up the workouts without looking at my phone all the time!

    • MarilynChin

      Hey Melissa! The guide I have is the original print-out guide that Kayla first started with before she created the app! She sold it in PDF form and I had it printed and bound 🙂

  50. Mei

    Thanks for the review! I’m already doing BBG, and it’s nice to get some reassurancing training tips for when I’m struggling with a circuit.

    • MarilynChin

      You’re welcome! And best of luck with the BBG 🙂

  51. Jalisa

    Such a good read
    I’ve just started BBG and during my first time going through the circuits I only ran through the circuits once as I found it pretty difficult with my poor level of fitness. Hoping you or anyone else who sees this may be able to help but is it ok for me to split the time up until I can slowly build my fitness level up (i.e run through both circuits 7mins each and then again later in the day)?

    • MarilynChin

      Hey Jalisa! Glad you liked the post! Don’t give yourself a hard time if you can only go through the circuits once. As you go through the weeks, you’ll soon find that you’re stronger and fitter and if you like, you can always go back and repeat those first few weeks again! Another thing I suggest is – Kayla has a few free circuit downloads on her website. Perhaps you could spend a couple of weeks going through those circuits first and building up your fitness, then start Week One again. And also be patient and kind to yourself and your body 🙂 build it up slowly and don’t push your body too hard because you don’t want to end up getting injured, make sure you do your stretching, warm ups and cool downs and drink plenty of water! And remember everyone had to start somewhere 🙂 good luck!!!

  52. Jen

    I have been looking at some of the other BBG girls on Instagram, and I’m confused about the rounds. For example, they say they are on round 2 or 3. In the Sweat app, the weeks go from pre-BBG to week 60. Does that mean they’ve flown through all the weeks and have done week 1 to 60, 2 or 3 times? Which also most times, their before and after doesn’t even equate to the time frame. Could you explain this?

    • MarilynChin

      Hey Jen, when they mean round 2 or 3, that means the number of rounds they’ve done of one circuit in seven minutes. The number of rounds you complete depends on how quickly you are able to finish the circuit and repeat it in seven minutes. Hope that helps!

      • I Taylor

        Is it not more likely that they mean how many times they have repeated, for example, BBG 1? Lots of people repeat the first 12 weeks again rather than moving onto BBG 2.

        • MarilynChin

          It might be! I just assumed from what Jen wrote that she was asking about the circuits as a lot of people get confused about it. 🙂 Jen, could you specify in what context were the rounds mentioned?

        • Jen

          Yes, this is what I am talking about. That makes sense that they are repeating the first 12 weeks. What is BBG 2? Just the next succession of weeks? Why wouldn’t you just move on to BBG 2?

          • I Taylor

            Yes if you use the e-book rather than the app BBG 1 is 12 weeks, then BBG 2 is a separate e-book containing the next 12. Some people repeat rather than having to buy the next one, or because they feel they could improve!

          • MarilynChin

            Before the Sweat App came out, Kayla released the the first BBG Guide, Weeks 1-12, in book format that could be downloaded and printed out. She followed that up with BBG 2, which is Weeks 13-24. Some people may only have the first guide so they would just repeat that. Some of them may have already done Weeks 1-24 so they choose to repeat it all over again. Or it may just be personal preference to keep doing Weeks 1-12!

  53. Mel

    Is it ok to do resistance three days in a row? I find it hard to find time for liss or hit outside of the weekend

    • MarilynChin

      Hi Mel! This question might be best directed to Kayla as I am not a professional trainer and might give you the wrong advice! She usually recommends doing alternate days so as not to overtax your muscles. You could give it a try, but just keep an eye on how your body feels and stop if you feel any aches or pains!

      • Ella


        This is a great blog!

        Just wanted to clarify if you know. On the 12w exercise timetable it has schedualed LISS but no HITT. Does this mean no HITT untill the second guide, as it is stated on that?

        Thank you

        • MarilynChin

          Thanks, Ella! I’m glad you like the blog! Yes, I don’t think HITT starts until Weeks 12-24.

  54. Juliane Crittenden

    Hello, I have just purchased a bundle of bbg’s. And got sent the conformation and the link to the guids. Please please please can someone tell me how I can get my ebooks and things into the app. As it’s saying i have to buy the guids again through the app which I obviously don’t want to do. Thank you so much in advance and I loved this blog post it really helped with my choice to make a change in my life.

    • MarilynChin

      Hey Juliane, many thanks, I’m glad you like the post! I’m afraid I’m unable to help you with our question though as I’ve never downloaded the app. I bought my guides as ebooks way before Kayla came out with her app! You might need to e-mail Kayla and ask her about this.

  55. Alejandra

    Hi, I just have one question about the program, why does the standar BBG program has just one stretching session per week? I will start the program and I think that stretching should be included in everyday workout, but I am not really sure if the stretching day is a more complete circuit to the average post workout stretching or I am right and it should be performed everyday?

    • MarilynChin

      Hey Alejandra. Kayla does recommends stretching for a few minutes at the end of each workout. She has included those stretches in her program too to follow 🙂

      • Hiba

        Hi l really need your help what does Kayla mean with ” session ” she mentioned that we can do 2-3 sessions of resestance training in week 1 . Does she mean I’ll be doing 28 minutes 3 times a day?!?!!

        • MarilynChin

          No, Hiba, she means you can do 2-3 sessions in one week, not one day. You shouldn’t do more than one session a day to avoid injury and overtaxing your body. But in the 28 minutes, you should repeat the exercises listed as many times as you are able until the 28 minutes is up. Hope that helps!

          • Hiba

            Thank you so much
            Another question please , if finished the first circuit in less than 7 minutes should I repeat the 4 workouts in the first circuit many times till the 7 minutes are over?!?!?!!????

          • MarilynChin

            Hi Hiba, so sorry for the late reply! The answer is yes! 🙂

          • Hiba

            Thank you so so so so much

  56. Shelena

    Hello so here is a pretty embarrassing question. I am NOT a workout warrior….and am COMPLETELY out of shape. Is this going to be too intense for me…should I start some other form of exercise first? Am I out of my league here? 🙂

    • MarilynChin

      Hey, Shelena! Don’t be embarrassed at all 🙂 Everyone has got to start somewhere! You could start by trying out the first day and see how you go. If you find it’s too much, you could just do what you can and repeat Week 1 a couple of times until you’ve built up enough endurance and strength, then go on to Week 2. Also remember to stretch after to help with the soreness the next day! Just keep going with it and remember the more you do it, the stronger you get! 🙂 Good luck with it!

      • Shelena

        Thanks so much. I truly.want to get healthy. Wit eating and fitness….so I believe Kayla is the way to go. Thanks for your quick reply, very helpful.

      • Shelena

        Thankyou so much for replying. I truly want to get healthy…and healthy thru a program that balances diet and exercise. Again Thank you for your reply.

  57. Katie

    I’m upset! I’ve been doing BBG for about a month now and I had no idea the circuits were meant to be 7 minutes each on repeat. I’ve just been doing each work out once. I’m a little bummed, but I guess I can start doing it right tomorrow!

  58. Melissa

    This article was so helpful. I just downloaded the app and could not figure out how the rounds worked. They should really add a beginner’s guide that’s easily accessible from the app.



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